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What are nightshade fruits and veggies?

Nightshade fruits and vegetables are a broad group of plants from the Solanum and capsicum families. Nightshade plants contain poisons, one called solanine. While ingesting nightshade plants can be fatal, fruits and vegetables in this same classification of plant, many of which you’ll find at your local grocery store, are actually safe to eat. This is because the amount of this toxic compound is lowered to nontoxic levels once the fruits and vegetables ripen. Still, the leaves and berries of the deadly nightshade plant are poisonous and shouldn’t be consumed. So, which nightshades are the most nutritious?

Tomatoes

Tomatoes are a staple of many diets for numerous reasons. In addition to how easy they are to grow, they’re also packed with nutrition. This fruit is high in vitamins A and C and is also a good source of iron, potassium, vitamin B-6, manganese, and dietary fiber.

According to Penn State University’s Extension program, current research suggests that tomatoes contain carotenoids, powerful antioxidants that protect the body from certain types of cancers. Lycopene, the most common carotenoid found in tomatoes, may help reduce the risk for pancreatic, prostate, and digestive cancers.

Potatoes

Potatoes are one of the most abundantly grown foods used in the Western world. They’re also part of the perennial nightshade family that can be mildly poisonous when eaten before they’re ripe, while the skin is still green. Potatoes are excellent sources of vitamin C, which helps aid immunity. They also contain enough potassium, vitamin B-6, and fiber to make a healthier staple than you may realize. Moreover, they provide carotenoids, flavonoids, and caffeic acid, all forms of phytonutrients known to promote health benefits, according to the USDA.

There are also many different types of varieties, which have various health benefits. Potatoes are rich in vitamins A, B, C, and E, along with iron and zinc. They provide an easy way to get necessary, critical amounts of nutrients for people living in developing worlds. Potatoes aren’t as healthy when they’re prepared with high amounts of fats, salts, and oils, like french fries.

Bell peppers

If you need a boost of vitamin C, bell peppers are an excellent choice. One green pepper contains more vitamin C than an orange (who knew?). Bell peppers are one of the tastiest snacks in the nightshade family. You can slice them up and dip them in hummus, add them to a stir-fry, or ????? (You fill in the question marks).

Hot peppers

Hot peppers may be nightshades, but like the sun they can bring some heat, and if your tongue can endure the burn, these fiery devils contain proper nutrients. Common hot peppers, such as jalapenos, serrano peppers, and red or green chilies, are excellent sources of vitamins C and A as well as potassium. Capsaicin, what helps give spicy peppers their kick, has been shown to decrease inflammation, which can help people with joint disorders walk with less pain.

Eggplant

Eggplant is an excellent source of manganese, a mineral essential for both development and metabolism. Additionally, according to researchers, eggplant contains natural antioxidants that can help protect your skin from the oxidative stress of the sun’s ultraviolet radiation. Because of their meaty texture when cooked, they’re famous for vegetarians, think eggplant parmesan, as well as with vegans.

Tomatillos

The tomatillo is a nightshade that grows in a husk and is similar to a tomato. Common in Central and South America, it’s a staple of Mexican green sauces and can be boiled, fried, or steamed. While not as nutritiously plentiful as your garden-variety red tomato, they contain antioxidants and can help you sneak some extra fiber into your diet without adding in too many extra calories.

Goji berries

To find fresh goji berries, you’ll have to visit a Chinese plantation. However, they’re also typically found at specialty food stores in dried form, sometimes labeled as wolfberries. Goji berries contain protein and many healthy amino acids such as tyramine. They’re high in antioxidants, which help immune function and cell health. If you’re trying them for the first time, know that it’s possible to be allergic to them. You’ll want to stop eating them should you develop a rash or become ill.

Blueberries

Blueberries contain solanine alkaloid like nightshade plants, though they aren’t technically a nightshade plant. Blueberries are often touted as a superfood because many believe they contain cancer-preventing ingredients. They’re high in antioxidants, which are known to reduce inflammation. With that in mind, blueberries are thought to prevent inflammatory diseases such as metabolic syndrome, type 2 diabetes, Alzheimer’s, and cardiovascular disease.

According to researchers at the Gerontological Society of America, evidence from recent studies show that blueberries contain flavonoids, specifically one called anthocyanin, that’s directly associated with cognitive benefits. A cup of blueberries provides a quarter of your daily vitamin C needs, as well as supplying some dietary fiber. The fiber, when combined with probiotics in yogurt, can keep your gastrointestinal tract in good working order.

Adapted by: Debra Rose Wilson, Ph.D., MSN, RN, IBCLC, AHN-BC, CHT

Nutrition Nugget

Drink Plenty Of Water! Yes, you’ve heard that several times but are you taking the advice? Not only will water keep you hydrated but it will help you boost your metabolism. Drinking plenty of water improves your liver and kidney function, too!

Heat a pan over medium heat and drizzle in a little olive oil. Add the peppers and saute until tender. Remove from the heat and in a nonstick skillet over the same heat cook the tortillas. Once they are cooked, sprinkle with cheese and allow it to melt.

Place a tortilla on a plate and spread a little sauce all over it. Layer the turkey, peppers, spinach, and cucumbers on the tortilla and roll the wrap. Enjoy!!

Choose veggies rich in color! Brighten your plate with vegetables that are red, orange, and dark green. They are full of vitamins and minerals. Try summer squash, cherry tomatoes, bell peppers, or collard greens. They not only taste great but also are good for you, too!

*You can always add ALL the ingredients (substitutes) for additional vitamin intake

DIRECTIONS:
1. In a large bowl, mix together the beef, lemon zest, salt, black pepper and garlic. Divide meat into four equal pieces and gently form into 1/2-inch-thick patties.
2. Heat the grill to medium high and brush the grate generously with oil. Transfer burgers to grill. Close the cover and cook 2 to 3 minutes a side for medium rare. Remove from grill and rest 5 minutes.
3. Arrange burgers on the buns and top with cheese, peppers and lettuce….or whatever healthy toppings you desire!

Behavioral Health Nutrition: #BHNstudents

Emotional eating is consuming food to mask or cope with emotions. Some eat when they are sad, depressed, stressed or anxious. Others eat because they are bored, lonely, or trying to fill a void. We even emotionally eat to celebrate personal successes, exciting news, or as a reward. We all emotionally eat from time to […]